Low-Carb African Peanut Soup

This low-carb African peanut soup practically transforms the original recipe, which is decidedly high-starch, into something different entirely. I just love peanut butter, and so this makes a good jumping off point for enjoying it in a new way.  To be honest the original version, with its sweet potato and black beans, has a unique flavor all its own, so I decided to give you, the reviewer, the option based on your preferences or if you need to follow a diabetes diet. To that end, I list both the low-starch and original ingredients, below. Either way, enjoy this hearty–and peanut buttery!–soup. Oh, and, as usual, I’ve given the doubled recipe version so you have leftovers for lunches the next couple days or can freeze individual portions for another quick meal you don’t need to think about.

Serves 8-10

Ingredients

2 medium sweet onions, diced

Lots of fresh garlic (~ 6-10 medium cloves), minced

2 red bell peppers, diced

2 bags frozen grilled cauliflower florets, thawed and cut into smaller chunks, OR 4 small (or 3 medium) sweet potatoes

1 bag frozen cauliflower rice, thawed

1/2 can (15 oz) black beans, rinsed and drained (reserve the rest for other family members to add in if they like), OR 2 cans black beans, rinsed and drained

4 cups low-sodium vegetable broth + 5-6 cups water

2/3 cup low-sugar Mexican tomato salsa

1 tsp ground cumin

Optional: 1-2 bags (5 oz each) fresh baby spinach leaves or power greens–for an added nutrient boost

1/2 cup natural peanut butter, thinned with 1/2 cup water + extra peanut butter for topping

 

Directions

  1. Saute the onion, garlic, and bell pepper in just a tiny bit of olive oil in a large stock pot over medium-high heat, until translucent.
  2. In the meantime, cut slits in the sweet potatoes (if using) and microwave until done. Cool, and cut into cubes.
  3. Add the sweet potato to the stock pot, OR, if you’re using the grilled cauliflower instead add both of those bags. Also add: the cauliflower rice, black beans, vegetable broth and water, salsa, and cumin.
  4. Bring to a simmer, and cook uncovered for 30 minutes, adding the greens (if using) during the last 5 minutes, and stirring to steam them.
  5. Add the thinned peanut butter and stir to combine.
  6. Serve with extra peanut butter to top.Low-carb African peanut soup Low-carb African peanut soup